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Update: 14 Mug Meals ina Microwave Minute!

Tuesday, March 05, 2013

BERRY COBBLER CUP about 148 cals, ~5 carbs with berries.
1/2 c berries
1 T coconut flour
1/4 t baking powder
1 T almond flour
1 egg
1 T almond SF syrup
3 pkt. Splenda
Sprinkle berries with 1 packet sweetener and almond syrup or 1/4 t extract. MW 30 seconds in a cup. Mix in remaining ingredients, plastic wrap, nuke for 1 minute. I think adding some cinnamon and nutmeg with apple and peach, or lemon extract/zest with the berries are sound choices.

1/2 cup fresh or frozen berries
1 - 1 1/2 t sugar substitute
Butter-flavored cooking spray
1/2 T butter
2 T flour substitute, like protein powder or shake mix
1 1/2 T granulated Splenda, or2 packets
1/4 t baking powder
2 T milk or buttermilk
Dash of spice (see below)
Mix fruit and sweetener in a small bowl and set aside to draw out the juices. (If you don't see juice in the bottom after a few minutes, mash a little bit of the fruit, zap a minute in the Microwave oven and mix again.)
Mix flour, Splenda, baking powder, milk, and spice together in a small bowl just until barely blended. Coat an 8-oz oven-proof baking cup with cooking spray and place the butter in the dish. Microwave the dish in the oven until the butter is bubbly. Spread the flour mixture into the HOT baking dish. Place the fruit and juices in the center of the batter, leaving a rim of batter all around the edges. Zap 1-2 minutes until batter is golden brown around the edges and center looks set. (Baking time will vary a LOT depending on the shape of the dish and the type of fruit you use.) Serve warm, with a drizzle of cream or a little vanilla yogurt.

--Heating the dish with the butter is what "makes" this recipe. It creates a crispy-chewy crust that tastes much richer than it is.
--I usually make this with buttermilk because I have it on hand. When made with buttermilk, use baking soda instead of baking powder.
-- Some good combinations of fruit and spices are:
peaches with ginger or fresh nutmeg; blueberries with ginger and/or lime or lemon zest; cherries with almond extract; rhubarb with a drop of molasses; raspberries with cardamom or a drop of almond extract; strawberries with a dash of vanilla.

COFFEE CUP CHILAQUILES serves 1 @ 8.5g carb, 170 cal; 11g fat; 9g pro
1 egg
1 T milk
1 T sharp cheddar cheese
sour cream
1 T salsa
1 dried out LC tortilla
Queso fresco
chopped green onion
Beat egg, milk, salt, and pepper with a fork in a coffee cup. Add cheddar; stir to coat. Break tortilla into small pieces to fit in the cup; stir into the mixture. Add salsa. Microwave on high until done, about 70 seconds. Garnish with sour cream, queso fresco and green onion.

Pork rinds, broken
3 T milk or cream
drop of vanilla
1 pkt A.S.
Rinse pork rinds of any salt. Melt butter in cup and swirl to coat. Scramble in the eggs, vanilla, cinnamon, milk, and A.S. Stir in rinds. Store in fridge overnight to soak and zap in MW for 1-2 minutes. Top with LC maple syrup.

1/4 t vanilla
1/4 t kosher salt
2 T skim milk
1/4 t cinnamon
1/4 c pumpkin puree
7 T flour subs.
1/4 t allspice
1/4 c brown sugar subs.
Mix together all ingredients in a large mug. Microwave on high for 90 seconds. If there is any spillage at this point, wipe off side of mug. Continue cooking for an additional 90 seconds. Garnish with whipped cream & nuts if desired.

MINUTE MUFFIN serves 1 @ 3.6 g carb, 14 fat, 12 pro, 199 cal
Quick, easy, clean. Soft and bread-y, mildly sweet.
1/2 t baking powder
1-3 t olive oil or butter
2 pkt splenda or 2 T SF syrup
1 t cinnamon
1/4 c flax meal (or 4 T flax meal + almond meal)
1 egg
optional: 1 T cocoa
PAM a mug/small bowl. Whisk in oil and egg. Stir dry ingredients together. (I use 1 packet A.S. in it, and one with some butter on top after cooking.) Mix dry into wet; mix well. MW until done, 50-75 seconds. Watch carefully -- don't overcook or undercook. It may appear too wet, but will dry as it cools. Let cool about one minute and turn out muffin. These can be baked in a conventional oven as well, for about 15 minutes at 350 degrees F. You can easily remove the muffin from the mug if you wish. This makes a rather neutral flavored muffin.
Note: this recipe is easy to increase.
Note: easy to sweeten by adding more dry sweetener, or a sweet topping before baking. Or you can halve it and smear with jam, cream cheese, etc.
Note: make a savory version by substituting herbs for the cinnamon and grated cheese for the mix-ins, and reducing the sweetener by half.
Note: want to get fancy? Bake it, halve it, and toast it -- or top it with your choice of stuff and broil.
Note: cut the muffin into cubes, toast the cubes. Use as croutons or serve them in a bowl with milk as a cereal.
Note: you don't HAVE to cook it in a mug. Spread it out thin and broil 4-5 inches from the element. When cooked but still a little damp on top, brush with melted butter or olive oil. Grind on a bit of salt and sprinkle with Romano cheese; and broil briefly closer to element to crisp it. ECCO! E foccacia! Spread VERY thin and cooked longer, you will get something close to crackers.

CUPPA CHOCOLATE CAKE serves 1 @ about 85 calories
1 T coconut flour
1/4 t baking powder
2 T Special Dark cocoa powder (NOT dutched!)
1/8 t baking soda
1 T sugar subs.(DiabetiSweet, erythritol, xylitol or the like)
1 whole egg
2 T SF Syrup (I like 1 T Coconut/1 T Vanilla Torani...or Caramel/Hazelnut!)

Mix it all together in a heavily greased cup, cover with plastic wrap and poke a hole for the steam to escape. Nuke for one minute (or maybe 10 secs more, depending on the power of your oven). It's moist and rich and wonderful. Sometimes I undercook it a little on purpose, if I want a chocolate “lava” cake.

SCRAMBLED CHEESE DANISH serves 1 @ 6.5 g carb, 210 cal, 18 fat, 6 pro
2 oz cream cheese
2 large eggs
1 dash salt
1 t vanilla
1 pkt Splenda
1 T cream
1 pat butter
Melt butter in large cup. Add cream cheese, then soften for 10-15 seconds. Scramble in the eggs. Add all other ingredients; mix well. MW for 60-90 seconds. Note: recipe is good as is, or with SF syrup, or sprinkled with cinnamon or nutmeg.

2 T heavy cream
1/2 c water
2 T chia seeds
3-4 sliced strawberries

or---- if you want something else.....

1 c almond milk
4 T chia seeds
Combine and let it sit in the fridge for 30 minutes. When gelatinous, mix in a bit of stevia and eat with a spoon; or whirl with a hand-blender for a shake.

Cooked Chia Breakfast Custard
1/2 c water
1 egg
1 pinch salt
1/4 c cream
2 T chia seeds
liquid sweetener to taste (10-20 drops?)
Five minutes before cooking, or even the evening before, put 2 T chia seeds in a large cup and stir in the water. Allow to soak in refrigerator. Stir them up with a fork, to break up clumps.
Pour in cream and the egg. Use your fork to stir the cream and the egg yolk together quite well. Stir in the liquid stevia extract and the salt. Make sure you stir all the way down to the bottom. Microwave 1 minute at half power. Stir it, and give it one more minute, again at half power. Done!

mix and MW 90 seconds. Stir occasionally.

1/2 c cottage cheese
1 pkt sweetener
1/4 t vanilla
dash cinnamon
3 T cream
2 eggs

1/3 c cottage cheese
SF syrup to taste
1 T flax meal
1/4 t cinnamon
3 T cream
1 egg

4 T nut meal
1 T SF syrup
1 T flax meal
1 T melted butter
2 T cream
1/2 egg
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